The hidden fat loss hormones

Control them and get hard and defined more easily

When you think of hormones, especially in the fitness and bodybuilding world, you probably think of things like testosterone, insulin, cortisol and growth hormone. You probably won't think of GLP and GIP.

GLP and GIP are hormones of the digestive tract and your ability to get hard and defined can stand or fall with them. The funny thing is, most people have never heard of these hormones and even experts didn't fully understand their full impact until recently.

The unexpected revelations of a gastric bypass

Gastric bypass surgery has become the treatment of choice for severely obese patients. This surgery can also be seen as proof that the calorie model of metabolism is correct.

When this surgery was originally developed, the idea was to reduce the volume of food that could be eaten. It was believed that the observed fat loss was based solely on the fact that patients were eating less or absorbing less food. It was believed that this reduced calorie intake was the only reason for the weight loss.

If you physically reduce the size of the stomach, then the patient can't eat as much as before and loses weight. That was the theory and reducing calorie intake definitely plays a role. But is that the whole story?

Slowly, a new understanding of what is happening developed. There is an unintended and only recently discovered consequence of these gastric bypass operations: reduced hunger and (to a lesser extent) reduced cravings. How can this be? This surgery does not take place in the brain, which is the area that controls these feelings.

Even more interesting is the fact that in a high percentage of patients who suffered from diabetes or insulin resistance before the surgery, these problems disappeared completely. Imagine that before the surgery you were plagued by constant hunger, insatiable cravings and diabetes and as you recover from the surgery you realize that your hunger and cravings have disappeared and your diabetes has been cured.

What is happening here?

The positive effects that this surgery has on metabolism and weight loss are not simply a matter of calories, but are related to an unintended manipulation of the endocrine properties of the mucous membranes of the digestive tract. Endocrine in this context refers to the hormonal activity of the digestive tract.

The digestive system is not simply a place where food is digested and absorbed. The digestive system also secretes hormones.

In order to absorb food and regulate metabolism, the body needs a way to enable communication between the brain, pancreas and other organs and tissue types regarding the type of food being fed. Is the food a large bowl of sweet cereal that requires a large amount of insulin? Or is it a huge steak that will linger in the stomach for a while to be digested?

Our digestive tract is lined with sensory cells that "examine" the food that has been eaten. These cells provide the body with information about the quantity and composition of the food consumed and send signals via hormones/peptides to the brain, pancreas, fat cells, etc.

It is now believed that these hormones of the digestive tract are the primary mechanism by which these operations exert their effects.

GLP and GIP

The glucose-dependent insulinotropic peptide (GIP) and the glucagon-like peptide (GLP) are probably the two most important hormones. These hormones are also known as incretins.

These two hormones switch off hunger in the brain and stimulate the release of insulin as soon as they perceive large amounts of glucose. These two hormones are the reason why glucose injected directly into a vein causes much less insulin to be released than the same amount of glucose consumed.

GIP is secreted by so-called K sensory cells that line the digestive tract in the upper small intestine where food leaves the stomach (the duodenum). GLP is secreted by the L sensory cells, which are also located in the duodenum, but have a higher concentration in the lower part of the intestine.

With gastric bypass, GIP concentrations are reduced while GLP levels are increased. This is because the area of the intestine that contains most of the GIP-secreting cells is bypassed and no longer has contact with the food, while most of the areas that secrete GLP remain intact.

GIP and GLP have very different effects on metabolism, they both suppress appetite and both cause insulin secretion (but only in the presence of glucose). Obese people and diabetics have reduced GLP activity and the influence of GIP on the pancreas is suppressed.

GPL has several effects that make it very beneficial for diabetics and obese people compared to GIP. GLP reduces the levels of the hormone glucagon - a hormone that is out of control in diabetes and causes glucose to be continuously released from the liver. GLP also helps the body to produce new, more functional pancreatic cells, restoring the correct function of the insulin mechanism.

GLP also reduces the breakdown of muscle tissue. It also slows down the release of food from the stomach, which means that other hunger hormones (such as ghrelin) remain suppressed for longer.

All of this leads to more GLP, less GIP, lower glucagon levels (which normalizes blood sugar), restoration of insulin sensitivity and reactivity, suppressed appetite, reduced cravings and increased fat burning. These changes positively influence the amount of calories consumed.

Note: We do not yet know how long this effect lasts, as some patients regain the weight they have lost over the years, but rarely to the weight they once had.

What does this mean for us?

All of this shows us that weight loss is not simply a matter of calorie math, but involves complex interactions of hormonal biochemistry.

Most people don't need to undergo expensive and risky surgery to reap the same effects and benefits. GLP and GIP levels can also be manipulated with food. Fiber (especially viscous fiber), protein, bitter foods, probiotics and other factors are also able to manipulate the sensory cells of the digestive tract, thereby reducing hunger, helping with cravings and restoring insulin sensitivity.

How can you use this science for fat loss?

1. Use GIP and GLP to your advantage by eating foods that stimulate their appetite suppressing effects but not their insulin stimulating effects. This means protein, fat and fiber without starch and sugar. Protein, fat and fiber will all have an impact on GIP and GLP, and as long as you don't eat large amounts of starch or sugar during the same meal, you will get full faster and stay full longer.
2. Never combine fat and starch/sugar. This combination will greatly increase GIP levels and lead to higher insulin secretion over time.
3. Choose viscous fiber. This type of fiber lines the digestive tract and makes it "think" there is more food in the digestive tract than there really is. Using a fiber-based drink as a snack is an excellent way to take advantage of this effect. The best fibers for this purpose are oat bran, acacia and glucomannan. But be careful, because if these fibers are consumed in combination with sugar or starch, you can achieve exactly the opposite effect. Remember that you are using fiber to control your appetite, not to eliminate it. Avoid products that are designed to eliminate appetite and are overloaded with sweeteners.
4. Eat the right carbohydrates. High-fiber carbohydrates such as non-starchy vegetables and less sweet fruits have the best fiber to sugar/starch ratio. These are the carbohydrates you should prioritize.
5. Branched-chain amino acids - and leucine in particular - can have a special effect on GLP. A BCAA supplement that is used as a snack and not simply to promote post-workout recovery may be a wise choice.

References

1. Shalev A1, Holst JJ, Keller U. Effects of glucagon-like peptide 1 (7-36 amide) on whole-body protein metabolism in healthy man. Eur J Clin Invest. 1997 Jan;27(1):10-6.
2. Vendrell J1, et al. Study of the potential association of adipose tissue GLP-1 receptor with obesity and insulin resistance. Endocrinology. 2011 Nov;152(11):4072-9. doi: 10.1210/en.2011-1070. Epub 2011 Aug 23.
3. Chen Q1, Reimer RA. Dairy protein and leucine alter GLP-1 release and mRNA of genes involved in intestinal lipid metabolism in vitro. Nutrition. 2009 Mar;25(3):340-9. doi: 10.1016/j.nut.2008.08.012. Epub 2008 Nov 26.
4. Bueter M1, le Roux CW. Gastrointestinal hormones, energy balance and bariatric surgery. Int J Obes (Lond). 2011 Sep;35 Suppl 3:S35-9. doi: 10.1038/ijo.2011.146.
5. Tadross JA1, le Roux CW. The mechanisms of weight loss after bariatric surgery. Int J Obes (Lond). 2009 Apr;33 Suppl 1:S28-32. doi: 10.1038/ijo.2009.14.
6. Shin AC1, Berthoud HR. Food reward functions as affected by obesity and bariatric surgery. Int J Obes (Lond). 2011 Sep;35 Suppl 3:S40-4. doi: 10.1038/ijo.2011.147.

By Dr. Jade Teta

Source: https://www.t-nation.com/diet-fat-loss/the-hidden-fat-loss-hormones